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Week of 2.20.18

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  2.20.18 For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 53/44 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots, 20/16 pound ball 50 HRPUs 50 Double unders 2.21.18 20 Min AMRAP 5 Snatches 3 HSPUs Men: 95 lb. Women: 65 […]

Week of 2.12.18

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  50male/30Female Cal row 30 Thrusters 95/65 15 Burpee pull ups 50male/30Female Cal row 15 Burpee pull ups 50male/30Female Cal row 30 Clean and jerks 135/95 15 Burpee pull ups Tue 10th 5 RFT: 20 Wall balls 20/14 20 Box jumps 20 Push presses 75/55 200 Mt run Rest 1 minute Wed 11th For Time: […]

Week of 2.5.18

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  Mon 5th 4 RFT 10 Tire flips 20 T2B 400 Mt run Tue 6th 400 Mt kb fmrs carry 62/45(2).  Every 50 mts do 20 push ups, 15 squats w/kb (1).  And every 100 mts, sprint to box and back. Wed 7th 10-10-10 Bench Press 4-4-4-4-4 Snatches 10-8-6-4 Deadlifts 4-4-4-4-4 Strict Deficit (6-8″) HSPUs […]

Week of 1.29.18

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  Mon 29th Glen For Time: 30 C&J 135/95 1 Mile Run 15 Rope Climbs(10 ft) 1 Mile Run 100 Burpees Tue 30th 9-6-3 Power snatches 185/115 Strict Ring dips w/Medball 30/14 2 Min break 9-6-3 Hang Snatches 135/95 Strict HSPU Cash out w/30 Unbroken Front squats 185/115, – 5 burpees penalty Wed 31st 3 RFT 25 RKB […]

Week of 1.22.18

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  Mon 22nd Deadlift 5×3 (progressive)- then Coffland (30 min cutoff) Hang from a pull-up bar for 6 minutes(total) Each time you drop from the bar, perform: 800-mt run 30 push-ups Tue 23rd Back Squats 4×10 (progressive) 3 RFT 21 Cal row 15 HSPUs 9 Rope climbs Wed 24th 1 Mile run 150 Air squats […]

Week of 1.15.18

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  Tue 16th For time 15 strict pull ups 25 thrusters 75/55 1,000-meter row 25 thrusters 15 strict pull ups Wed 17th For time 200 DU’s 150 Push -ups 100 Knees 2 chest 50 Wallballs Fri 18th 20 AMRAP Run 400 meters 10 power snatches, 95/65 10 OH squats 95/65 10 power cleans, 95/65

Week of 1.7.18

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  Tue 9th 5 RFT 6 C&J 165/115 400 Mt run 6 L pull ups Wed 10th Shoulder press 3-3-3-3-3 Deadlift 3-3-3-3-3 Hang Snatches 1-1-1-1-1-1 High hang pull 1-1-1-1-1 Cash out w/50 unbroken lateral burpees(jump over plate laterally) Penalty is 5 additional burpees. Fri 11th 3 RFT 30 K2E 30 Ring push ups 30 Squats 65/35

Week of 1.2.18

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  Tue  2nd For time: 5 rope climbs 75 thrusters, 75/55 lb. 50 dips 5 rope climbs 50 oh squats, 75/55 lb. 75 ghds 5 rope climbs, Wed 3rd 4 RFT 400 mt run 10 hang snatches 135/95 10 tire flips Thur 4th 11 Min AMRAP 3 power cleans 185/115 7 bx jumps Fri 5th […]

Week of 12.26.17

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Tue 26th 20 Min AMRAP 25 Push-ups 10 DL 225/155 400 Mt run Wed 27th For Time:  100 Abmat Sit-ups 50 Back Squats w/body weight on bar 50 Pull-Ups 25 Front Squats  25 T2B Thur 28th For Time: 3 Min AMRAP 7 Wallballs 20/14 1 Run to other end of box and back 15 Min […]

Week of 12.18.17

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  Mon  18th Teams of 2(both can work at the same time but your partner has to be finished before switching) 5 Min AMRAP 5 Deadlifts 155/115 5 Box jumps 24/20 3 Min Break 15 Min to complete 4-3-3-3 Deadlifts 3-2-2-2 Snatch grip DL 2-1-1-1 Snatch grip high pull 1-1-1-1 3 Min Amrap Wallballs 20/14 […]